Dinner
Pan-Seared Seabream with Sweet Potato Coconut Purée
Seabream over a sweet potato and coconut purée. 49 g of protein for 445 kcal.
- Calories
- 445kcal
- Protein
- 49g
- Fat
- 14g
- Carbs
- 34g
Per serving, makes 1. Published 27 August 2026.
Allergens
- Fish
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Seabream fillet200g
- Sweet potato100g
- Asparagus80g
- Green peas65g
- Coconut milk34ml
- Olive oil3 sprays
Method
Peel and dice the sweet potato, then boil or steam until completely soft, around 15 minutes. Drain well and blend with the coconut milk until smooth, seasoning with salt and a little white pepper.
Keep warm. Blanch the asparagus and peas in salted boiling water for 2 minutes, then refresh in ice water and drain.
Pat the seabream dry, score the skin lightly and season both sides. Spray the pan with olive oil, heat until just smoking, and lay the fillet skin-side down, pressing gently for the first 20 seconds.
Cook 3 to 4 minutes until the skin is crisp and the flesh has turned opaque two-thirds up, then flip for 45 seconds and rest.
Spoon the purée onto the plate, add the greens, and set the fish skin-side up.
Swap the protein
Gram for gram, with the totals recalculated. Fish is worth eating for its own sake, but a recipe you skip because you have no fish in is a recipe that fed nobody.
| Instead of | Use | The dish becomes |
|---|---|---|
| As written | 445 kcal · 49P 14F 34C | |
| Seabream 200 g | Chicken breast 200 g | 455 kcal · 55P 12F 34C |
| Seabream 200 g | Lean beef steak 200 g | 475 kcal · 52P 15F 34C |
Raw weights throughout. Chicken breast reckoned at 120 kcal and 23 g of protein per 100 g, lean trimmed beef at 130 and 21.5, so the carbohydrate never moves and the fat is where you will notice the difference.
More like this
Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.
- Grilled Seabream with Green Pea Purée474 kcal · 49P
- Spicy Mexican Shrimp Curry with Sweet Potato594 kcal · 69P
- Tuna Steak with Chimichurri and Sweet Potato442 kcal · 42P
- Greek Seabream with Lemon and Oregano Potatoes464 kcal · 40P
- Venison Steak with Rosemary Sweet Potato Wedges480 kcal · 45P
- Lamb Shepherd's Pie with a Sweet Potato Top for Four492 kcal · 31P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.